Fruits and Vegetables are a great source of vitamins and minerals This chart lists the most important ones, and how much can be found in each of our products. This information was compiled by NutriBase and published in 2001.
Thi = thiamin
Rib = riboflavin
Nia = niacin
Fol = folic acid
Calc = calcium
Mag = magnesium		 Pot = potassium
Z = zinc
iu = international units
mg = milligrams
mcg = micrograms
bld = boiled		 slcd = sliced
Shrd = shredded
chpd = chopped
bnch = bunch
dcd = diced
ckd  = cooked     BACK TO RECIPES
Item/species serving size A iu thi mg Rib mg nia mg B6 mg fol mcg B12 mcg C mg Calc mg Iron mg Mag mg Pot mg Z mg
beets .5 cp. boiled 30 0.02 0.03 0.28 0.06 65.0 0.00 3.1 13.6 0.7 19.6 259 0.3
1 cp. raw slcd. 52 0.04 0.05 0.45 0.09 148 0.00 6.7 21.8 1.1 31.3 442 0.5
broccoli .5 cp. bld chpd 1083 0.04 0.09 0.45 0.11 39.0 0.00 58.2 35.9 0.7 18.7 228 0.3
1 med bnch 1357 0.06 0.11 0.56 0.14 62.5 0.00 82.0 42.2 0.8 22.0 28.6 0.4
cabbage red 1 cp. raw shrd 28 0.04 0.02 0.21 0.15 14.5 0.00 39.9 35.7 0.3 10.5 144 0.25
cabbage grn 1 cp. raw shrd 93 0.04 0.03 0.21 0.07 30.1 0.00 22.5 32.9 0.4 10.5 172 0.1
cauliflower .5 cp. bld chpd 11 0.03 0.03 0.25 0.11 27.3 0.00 29.5 9.9 0.2 5.6 88 0.1
1 cp raw chpd 19 0.06 0.06 0.53 0.22 57.0 0.00 46.4 22.0 0.4 15.0 303 0.1
celery 1 cp. bld dcd 99 0.03 0.04 0.24 0.07 16.5 0.00 4.6 31.5 0.3 9.0 213 0.1
1 cp. raw dcd 166 0.06 0.06 0.40 0.11 34.7 0.00 8.7 49.6 0.5 13.6 356 0.2
chayote 1 cp. boiled 75 0.04 0.06 0.67 0.19 29.0 0.00 12.8 20.8 0.4 19.2 277 0.5
1 cp. raw chpd 74 0.03 0.03 0.62 0.10 123 0.00 10.2 22.4 0.5 15.8 165 1.0
cilantro 1 cp. raw chpd 2820 0.03 0.08 0.60 0.06 28.5 0.00 16.0 30.8 0.8 12.0 235 0.1
Item/species serving size A iu thi mg Rib mg nia mg B6 mg fol mg B12 mg C mg Calc mg Iron mg Mag mg Pot mg znc mg
coconut 1 cp. meat
raw shredded		 0 0.05 0.02 0.43 0.04 21.1 0.00 2.6 11.2 1.9 25.6 285 0.9
1 whl. med. 0 0.26 0.08 2.1 0.21 105 0.00 13.1 55.6 9.6 127.0 1413 4.4
corn white 1 med. cob 0 0.18 0.05 0.50 0.05 41.2 0.00 6.1 1.8 0.4 33.3 243 0.4
corn yellow 1 med. cob 253 0.18 0.05 0.50 0.05 41.2 0.00 6.1 1.8 0.5 33.3 243 0.4
garlic
1 tsp raw chpd 0 0.01 0.00 0.02 0.04 0.1 0.00 0.9 5.1 0.1 0.7 11.2 0.03
3 med. cloves 0 0.02 0.01 0.06 0.11 0.3 0.00 2.8 16.3 0.0 2.3 36.1 0.10
ginger 1 tsp. raw mncd 0 0.00 0.00 0.01 0.00 0.2 0.00 0.1 0.4 0.1 0.9 8.3 0.01
.25 cp raw slcd 0 0.01 0.01 0.17 0.04 2.7 0.00 1.2 4.3 0.1 10.3 99.6 0.08
guava 1 cp. raw chpd 1307 0.08 0.08 2.0 0.24 23.1 0.00 303.0 33.0 0.5 16.5 469 0.4
1 med whole 713 0.05 0.05 1.10 0.13 12.6 0.00 165.0 18.0 0.3 9.0 256 0.2
jicama 1 cp raw slcd. 27 0.03 0.04 0.26 0.06 156 0.00 26.3 15.6 0.8 15.6 195 0.2
1 med whole 138 0.13 0.19 1.30 0.28 79.1 0.00 133.0 79.1 4.0 79.1 989 1.1
limes
1 med whole 6.7 0.02 0.01 0.13 0.03 5.5 0.00 19.5 22.1 0.40 4.0 68.3 0.07
longan 1 fruit na 0 0.01 0.01 na na 0 2.7 0.03 0 0.32 8.5 0
Item/species serving size A iu thi mg Rib mg nia mg B6 mg fol mcg B12 mcg C mg Calc mg Iron mg Mag mg Pot mg znc mg
lychee 1 med dried 0 0 0.01 0.08 0 0.30 0 4.6 0.82 0.04 1.1 27.8 0.01
1 cp raw 0 0.02 0.12 1.1 0.19 26.6 0 138 9.5 0.59 19.0 325 0.13
Mango 1 cp. raw slcd 6425 0.01 0.09 0.96 0.22 23.1 0.00 45.7 16.5 0.2 14.8 257 0.1
1 med whole 8061 0.12 0.12 1.20 0.28 29.0 0.00 57.3 23.7 0.3 18.6 323 0.1
okra .5 cp boiled 473 0.09 0.11 0.72 0.04 134.0 0.00 11 88.3 0.6 46.9 215 0.6
1 cp raw slcd 660 0.20 0.06 1.00 0.22 87.8 0.00 21 81.0 0.8 57.1 303 0.6
oranges, valencia 1 cp raw sectnd 414 0.16 0.07 0.49 0.11 69.5 0.00 87.3 72.0 0.16 18.0 322 0.11
1 med whole 278 0.11 0.05 0.33 0.08 46.7 0.00 58.7 48.4 0.11 12.1 217 0.07
papaya 1 cp raw cubed 398 0.04 0.05 0.47 0.03 53.2 0.00 86.5 33.6 0.1 14.0 360 0.1
1 med whole 863 0.08 0.10 1.00 0.06 116.0 0.00 188.0 73.0 0.3 30.4 781 0.2
parsnip .5 cp bld slcd 0 0.07 0.04 0.56 0.07 45.4 0.00 10.1 28.9 0.5 22.6 286 0.2
1 cp raw slcd 0 0.12 0.07 0.93 0.12 88.8 0.00 22.6 47.9 0.8 38.6 499 0.8
passion fruit 1 cp raw slcd 1652 0.00 0.31 3.50 0.24 33.0 0.00 70.8 28.3 3.8 68.4 821 0.2
1 med whole 126 0.00 0.02 0.27 0.02 2.5 0.00 5.4 2.2 0.3 5.2 63 0.1
pepper, red
grn., chile		 1/2 cp. raw chp 578 0.07 0.07 0.71 0.21 17.6 0.00 182.0 13.5 0.9 18.8 255 0.2
1 med. whole 347 0.04 0.04 0.43 0.13 10.5 0.00 109.0 8.1 0.5 11.3 153 0.1
pepper,
bell		 1 cp. raw chp 942 0.10 0.05 0.76 0.37 32.8 0.00 133.0 13.4 0.7 14.9 264 0.2
1 med whole 752 0.08 0.04 0.61 0.29 26.2 0.00 106.0 10.7 0.6 11.9 211 0.1
plantain 1 cp ckd slcd 1818 0.09 0.10 0.50 0.48 52.0 0.00 21.8 4.0 1.2 64.0 930 0.8
1 cp raw slcd 1668 0.08 0.08 1.00 0.44 32.6 0.00 27.2 4.4 0.9 54.8 739 0.2
pomelo .5 cp sections 0 0.7 0.05 0.42 0.07 na 0.00 116.0 7.6 0.2 11.4 410 0.2
1 med whole 0 0.21 0.16 1.30 0.22 na 0.00 371.0 24.4 0.7 36.5 1315 0.5
Item/species serving size A iu thi mg Rib mg nia mg B6 mg fol mcg B12 mg C mcg Calc mg Iron mg Mag mg Pot mg znc mg
radishes 1 cp raw slcd 9 0.01 0.05 0.35 0.08 31.3 0.00 26.4 24.4 0.3 10.4 269 0.4
1 med radish 1 0.00 0.00 0.01 0.00 1.2 0.00 1.0 0.9 0.1 0.4 10 0.1
star fruit
(carambola)		 1 cp raw cubed 675 0.04 0.04 0.56 0.14 19.2 0.00 29.0 5.5 0.4 12.3 223 0.2
1 med whole 449 0.03 0.03 0.37 0.09 12.7 0.00 19.3 3.6 0.2 8.2 148 0.1
tomatillo .5 cp raw chpd 75 0.03 0.02 1.20 0.04 4.6 0.00 7.7 4.6 0.4 13.2 177 0.14
1 med whole 39 0.02 0.01 0.63 0.02 2.4 0.00 4.0 2.4 0.2 6.8 91.1 0.08
turnips 1 cp bld cubed 0 0.04 0.04 0.47 0.11 14.4 0.00 18.1 34.3 0.3 12.5 211 0.3
1 cp raw cubed 0 0.05 0.04 0.52 0.12 18.9 0.00 27.3 39.0 0.4 14.3 248 0.4
yuca
(cassava)		 1 cp raw chpd 52 0.18 0.10 1.80 0.18 55.6 0.00 42.4 33.0 0.6 43.3 558 0.7
1 raw root 102 0.53 0.20 3.50 0.36 110.0 0.00 84.0 65.3 1.1 85.7 1106 1.4
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